2017-09-30


Published October 2, 2017


Monday
2 clean and jerks @ 80% 90sec rest between sets x8
16 min emom
8 deadlifts @50%, even
12/10 cal row, odd

Tuesday
super set 90sec rest between sets
5x3 strict press @80%
5x3 chin ups@80%
For time
1200m run
20 pull ups
20 burpees
40 wallballs@20/14

Wednesday
30sec ON 30sec OFF (fast)
row meters x12 sets
4min rest
1min ON 1min OFF (mod)
row for meters x12

Thursday
2 snatches @80% 90sec rest x8
5x3 front squat @80%
for time (PVC)
100 jumping squats
100 jumping lunges
100 calf raises
100 side bends

Friday
2 thrusters@80% 1min rest between sets x8
16min
16 pushups
12 t2b
8 burpees
4 c2b


Saturday
Kelly's choice



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